Forever Fit | Train Heavy, Fast, Far, and Free: How to Stay Formidable for Life
Chasing Excellence
Ben Bergeron & Patrick Cummings
4.8 • 2.2K Ratings
🗓️ 25 May 2026
⏱️ 64 minutes
🧾️ Download transcript
Summary
What if the key to being capable at 75 isn't training harder — it's training more completely?
In this episode, we introduce the Heavy, Fast, Far, and Free framework: a simple weekly approach to strength, power, endurance, and mobility that keeps every fitness bucket full.
You'll learn why power declines 10x faster than strength (and why that matters for staying formidable at any age), why VO2 max has a 400% greater impact on all-cause mortality than smoking does, and what the minimum effective dose looks like for each pillar.
If you want to be able to say yes to everything — forever — this episode shows you exactly how to train for it.
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Transcript
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| 0:32.6 | All right, guys, welcome. Welcome back to Chasing Excellence, the monthly comp train on Chasing Excellence podcast episode. Last month, we talked about six training principles for the Forever Athlete, and people seem to really enjoy that. So go back and check that one out if you guys are interested. Before we kick off today, I'm obviously here with Ben and Cole. |
| 0:55.7 | I would love to get one of the two of you to give a short elevator pitch for the feature |
| 1:02.0 | that just launched this week at the time of recording, not at the time of accomplishing. |
| 1:06.3 | So by the time this comes out, it will have been launched for a few weeks. But the feature |
| 1:10.1 | we just launched this week in the app, the comp train fitness level. I would love for you guys to give |
| 1:16.0 | the elevator pitch for that and maybe generate some interest for people to go check that out. |
| 1:20.3 | What is it? Yeah. So the fitness, the comp train fitness levels is a really, it's been a labor |
| 1:26.2 | of love from the team that I'm really excited to be |
| 1:29.3 | out in the world living. And we've essentially, we've taken nine tests across the three |
| 1:36.3 | tenants of fitness, strength, conditioning, mobility. And those nine tests essentially compare you |
| 1:42.9 | to a subset of data to give you an indication of |
| 1:49.1 | just what your overall fitness level is like, what your strength level looks like, what |
| 1:53.2 | your conditioning level and what your mobility looks like. And it's really just to give |
| 1:58.0 | you a picture, a sense of where you stand. |
| 2:07.3 | And really, I think the best part about it that we got really passionate and excited about is our ability to then give coach insights to people from there. |
| 2:12.6 | And once you have your fitness levels and you've input your scores, which is, you know, really important |
| 2:18.6 | aspect of that so we can assess your level. |
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